Fitness Friday’s!

Friday Fitness week #13 – Turns Out it’s Tuesday.

I committed to write a post on health and fitness every Friday and so far, I’ve pulled it off. Well that’s about to change. I’m still eager to share with you my thoughts and research findings, however from this point it’s going to be spontaneous Friday’s (Aka – write when I want to).

The rest of this post is simply to encourage you to bring it back to the basics. Get outside and move! Enjoy the fresh air, take off your shoes and get dirt on your feet. Ever heard of “grounding” or “earthing”? To sum it up, it’s connecting with earths natural energy through touch to raise your vibration. For an extended scientific video click here. It always gets me excited when science backs up a “tree-hugging hippie” theory.

When I was I Penang Malaysia , I found a reflexology rock path that combined grounding with pressure points. Imagine starting or ending your day with this!

If not solid ground, find some natural water and get in! When was the last time you jumped in a lake, swam in the ocean or even just walked barefoot through a stream? Here was a “backpackers shower” while I was trekking south in New Zealand !

..and an amazing waterfall in Tobago with Ryan from Barbados!It’s so easy to get wrapped up in daily routines and forget that just outside is a world full of walking paths, singing birds (you don’t hear them unless you listen) and endless things to look at. Seriously friends, things… to… look… at! Not a phone, TV, romance novel, pile of laundry or dishes. Guess what, those dishes will still be there after your walk but the mind-clearing you’d get from the walk would be lost if you didn’t go.

Here is our family last week choosing nature instead of Netflix. Confession: A movie and snacks followed this walk but at least we got it in!

Thought for the day: Instead of hoping your mind will feel better after your body changes, try changing your mind so your body will begin to change.

Your body will follow your thoughts. It listens.

What are you telling it?

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Friday Fitness #13 – Breastfeeding Flapjacks

There I was, laying by the pool in a tank top and skirt soakin up the Florida sun. From my backside, I roll over to my stomach and glance down, I totally lost it. Laughing out loud by myself as I witness my boobs just hanging there, literally. The left one tucked in nicely (as proper as a floppy flapjack could be) and the right one doubling in size, full of milk and trying to crawl it’s way out. Once I finally got a grip on my giggles, I laid there sincerely analyzing which position would best suit my situation. Should I lay on my left side so they look more similar in size? Maybe my right side so I don’t leak milk down the front of myself? I could stuff a nipple pad in, but I’d have to go get one first…Then the laughter kicks in again. Two summers ago I was analyzing which way to sit in the sun to accent my curves for Matt. Ten summers ago I was in Vegas after a trip to Mexico, who knows what I was thinking while flaunting in the sun!? And now, here I lay debating which boob to support. Oh life… you’re hilarious.

When we arrived to Florida a year ago, I was in my second trimester and starting to show a little bump. Looking back now, I should of rocked out my growing belly and kicked it beach side, but my ego wouldn’t allow it. I would still get my toes in the sand but always fully covered in a sun dress or something that resembled a “moo moo” as my Grams called it. As time went on, my self consciousness and distorted body image only got worse. It peeked once the doc told me to “lay low or else you’ll be on bed rest” as this news wiped away all workouts from my routine. I felt like I was turning into a pile of squish. Of course I was in love with my tight round tummy and the little one growing inside, however I despised the cellulite dimples on my arms (didn’t know that was even possible!) and thighs that could no longer squeeze into anything I owned.

Fast forward to now, I’ve got a beautiful little girl that has grown into a healthy infant solely on my milk. I was told throughout my pregnancy that breastfeeding would help knock off the pounds and “you burn soooo many calories that you don’t even have to worry about weight loss”! Lies… all lies! At least in my case.

My habit of researching everything health and fitness led me to trying to find a reason (or a valid justification) on why I wasn’t shrinking. Although I knew these things deep down, I guess it was nice to be reminded.

Common thought: “I eat clean and never binge on calorie dense food” (Aka – not eating enough).

Facts say: “Under eating causes your body to store excess fat in order to protect and nourish your baby and milk production.”

Common thought: “If I stay awake while she sleeps I can continue to be active therefore burn more calories”.

Facts say: “Sleep deprivation causes significant changes in hormones, primarily the ones that regulate hunger, appetite and metabolism”.

Common thought: “I’m totally exhausted (mentally and physically by 7pm, I must be using up all excess energy (fat).”

Facts say: “Daily stress (being a new mom and/or life) can cause Adrenal hormones to go straight to your waistline to protect your brain”.

Common thought: “My cousins, neighbor and half the women I know just shrank while breastfeeding, why not me!?”

Facts say: “Hereditary genes play a huge roll in body shape and the challenges that come with it. Ever heard of the 3 different body styles; ectomorphs, mesomorphs and endomorphs… look it up, it’s fascinating!

I suppose the conclusion of this Friday Fitness is to simply do your very best with what you have while working for what you want.

Today I will eat to provide health and happiness to my body therefore nourishing Shanti.

Today I will activate my muscles, stretch my joints and elevate my heart rate.

Today I will be an example to my daughter and fully embrace myself with love and care.

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Friday Fitness #12 – Downward facing baby!

Remember when you were little and you could do the splits, or at least touch your toes? When it comes to flexibility, one thing is a guarantee, if you don’t use it… you lose it!

I’ve started back to working out (look for some weight lifting posts soon!) which means soreness and tighter muscles. By “tighter” I don’t necessarily mean less cellulite, I mean less flexibility. I sat on the floor in a straddle to play with my little girl and could barely reach in front of me past my feet. Eek! I used to be able to lay my stomach to the ground!

Today’s fitness suggestion is to get back in the routine of elongating your body. It’s been proven time and time again that being flexible is good for your health, beyond just being bendy.

  • Corrects and maintains proper posture.
  • Prevents injury (it helps when you can bend verses snap)
  • Increases blood flow
  • Healthier state of mind
  • Boosts balance
  • I believe it also provides a sound body for better sleep. But that’s just me.

We all know yoga is the prime way to connect with our breath and stretch out, but we also know that not all of us are amped on going to a studio with a few dozen yogis at 4am on a Saturday. Just sayin. So why not do it in the comfort of your own home!

There’s several online instructors that you can put on your device that will guide you through a proper session. Orrrrr you can just get on the floor and stretch. Try reaching for things you haven’t touched in awhile. Fingers to your back, hands to your feet, what about making the bottoms of your feet touch? To give you a visual I thought I’d find the most flexible person in our house to be my model.

Nailed it!

Here are some of our attempts (and excuse to show off Shanti).

Straddle sit with forward stretch.

Cobra pose

(Almost) Pressing the bottom of ones feet together.

(Assisted) reach to touch the toes.

Mom trying to get daughter to touch both feet at the same time (that’s me laughing in failure).

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Friday Fitness #11 – The Dirty dozen and Clean 15!

Every year, a list of the “Dirty Dozen,” are announced to the public. This consists of the top (or bottom rather) 12 fruits and vegetables that have the highest amount of pesticides when grown conventionally versus organically. When testing, the Environmental Working Group uses 40,900 samples for 47 different produce.

So if you’re not going to eat 100% organic, at least make these in your organic choices!

The Dirty Dozen!

  1. Strawberries

  2. Spinach

  3. Kale

  4. Nectarines

  5. Apples

  6. Grapes

  7. Peaches

  8. Cherries

  9. Pears

  10. Tomatoes

  11. Celery

  12. Potatoes

The EWG also grants us a list of the 15 fruits and vegetables that test with the lowest amount of pesticide residue.

So if you’re limited in organic selection, these ones can slide by as being safer to consume.

So fresh and so clean clean (for all of you OutKast fans)!

  1. Avocados

  2. Sweet corn

  3. Pineapple

  4. Frozen sweet peas

  5. Onions

  6. Papaya

  7. Eggplant

  8. Asparagus

  9. Kiwi

  10. Cabbage

  11. Cauliflower

  12. Cantaloupe

  13. Broccoli

  14. Mushrooms

    Honeydew melon

Hopefully this knowledge gives you a little more confidence when standing in the store debating on your selection. Depending on my options, I’ve often considered these lists when making my decision at the market. For example, I’d go for a non organic pineapple over non organic strawberries any day! In fact, I’d confess to grabbing a side of cabbage over the popular spinach or kale salad if a restaurant couldn’t confirm organic or not.

Side note for thought: I wonder if we’d make the same food choices if we saw the entire process…

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Friday Fitness #10 – My New favorite Green Drink!

Ok it’s time. My blog has been active for over 7 years and I’ve never promoted a specific brand to this extent until now. So listen up!

Disclosure: I’m not getting paid to write this post however I’m now selling this magical product so please use my code of HerHappyTrails when ordering to get your $50 discount!

Friends, family and fellow health nuts… I introduce to you, Purium!

Purium has greatly exceeded my expectations in all areas of what’s important to me. Here’s 3 examples how:

Plant based – Produce from the earth to your doorstep. This video explains it all!

Organic – Plain and simple. No artificial colors, flavors, sweeteners, binders, fillers, hormones, pesticides, irradiated or genetically modified ingredients. Just real food.

3rd Party tested – None of that “We tested it ourselves and think we’re the best” kind of nonsense. Purium has sought out to be tested by outside sources in order to confirm that their labels speak truth.

Today I’m going to brag about my favorite product, the Power Shake! It’s the ultimate green drink that provides pure, raw phytonutrients. It’s earths medicine in a green powder form! Seriously, you can almost feel the energy instantly. Another video here!

Besides “Original”, the flavor option is “Apple Berry”. Confession: I love apples and berries but I don’t like apple or berry flavored things… however this flavor is D-e-l-i-c-i-o-u-s! It’s the first green powder I actually enjoy with just water!

This morning I’m choosing to dress it up a bit for a few reasons. First off, I’m breastfeeding which means I don’t mind the extra nutrients for my milk supply. Secondly, we have a huge day ahead and I know this powerful stuff will keep me going and going. Lastly, I just love the extra goodness!

It could be a new mom glow orrrrr maybe I’m radiating from this amazing Power Shake! Try it out and see for yourself, you deserve it.

Here’s the deal, you go to the Purium Website, snoop around and load up your cart with all of your wishes and dreams. Enter HerHappyTrails in the code section and viola! $50 off your purchase or 25% if it’s over $200.

My husbands first purchase was the 10 day cleanse. I’ve never seen Matt wake up in the morning with both eyes open and ready for the day as much as after this detox.

My dear friend from Cali (I won’t expose her personally but her name starts with a “J” and ends in “ennifer”) also did this cleanse and lost 9 lbs, 4″ off her waist and 1.5″ from her hips… say whaaattt!?!

Matt’s mom transformed in front of me with a fresh face and bright skin after the 10 day cleanse and I truly thought she had gotten Botox (no joke or no judgment)!

Botox, weight loss and alert energy… all with just a whole food product!

So to review – CLICK HERE to order and enter HerHappyTrails in the code section to get your super savings. Then be prepared to fall in love and elevate to a new vibration!

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Friday Fitness #9 – Sunday of excuses!

Soooooo, I know it’s Sunday and this is a Friday post, but I’m pretty sure you all survived and now we’re back again! I’m one to say things like, “If you want something bad enough, you make it happen!” Or “If it’s important to you, you’ll find a way, not an excuse!”

Harsh right? With that said, instead of giving you excuses of why I didn’t post on Friday, I’m just going to share with you the reasons I chose not to make time to sit and write.

I lied. The only true “excuse” I’ll give you is my extreme lack of sleep lately. Any experienced mommas out there have a suggestion to get a 4 month old to sleep through the night…or at least not up every 2 hours?! Please comment below!

Back to my reasons…

We made a last minute road trip to Oklahoma to visit our family due to an unexpected event. (Everyone is ok, thanks for asking). Our little Shanti is such a great traveler! (I’d like to take partial credit for that characteristic).We got to see the whole crew of cousins, Aunts, Uncles, MaMaw and Papa (pictured below is Great Grandpa too)!

We had to squeeze our time in with Shanti in between everyone’s “I’m next to hold her!” requests.

Once we got back home (2000 miles later) we had visitors from Miami! Uncle Reni and Aunt Ti Ti couldn’t get enough of their little niece!

I still kept up with my morning stair walk, and so did my little workout partner!

Lastly… we started selling out our storage unit & emptying our closet! Why is Matt so excited?!

Keep tuning in to find out!!

No seriously, by “tune in” I mean officially follow this blog! It doesn’t cost anything and you’ll be notified when a new post is published… and believe me… you WANT to see what’s coming soon!

Depending on which device you’re using, there will be a follow button to click. Enter your email and then boom, we’re besties!

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Friday Fitness week 8 – My 8 Favorite Snacks!

If you’re like my husband, you don’t think about food until the late afternoon (weirdo) and when you do, it’s a gut filling meal. If you’re like me, you’d prefer to snack through out the day never being full and rarely being hungry. I’m not sure which is the healthier of the two, I suppose it’s preference or some sort of a balance. Either way, today we’re going to review some of my go-to snacks.

Some of these were my favorite before I cut out animal products, but although I don’t consume them now I still wanted to mention them in case you could benefit from a new idea!

1. Nut butter and Plants!

Everyone loves the good ol’ apples and peanut butter or the Ants-on-a-log from kindergarten (celery, Pb and raisins), but why leave out the rest of the garden? I love to blanch broccoli and cauliflower to dip or raw zucchini, carrots, and more! Have a sweet tooth? Try any berry (especially frozen blueberries) or my favorite, sliced bananas with nut-butter and freeze them!

(If you’re watching fat or calorie intake, mix normal peanut butter with Pb2)

2. Cottage cheese and Salsa Dip!

Exactly what it sounds like! Mix the two and use for a protein based salsa dip (rather than nacho cheese). Dip with raw veggies, whole grain crackers or eat with a spoon!

3. Popcorn with Nutritional Yeast!

Nutritional yeast is a hidden gem in the vegan world. Packed with B vitamins and other minerals, this beneficial bundle of flakes can be added to salads, soups, dips, or in this case, popcorn! I dry pop my own kernels then lightly dust with coconut oil and sprinkle with Himalayan salt and Nutritional yeast. Add a glass of wine and you’ve got dinner! (Guilty smile here)

4. Homemade Spinach Dip!

Forget the mayonnaise, creme cheese and other pointless calories… throw together some Greek yogurt, avocado and wilted spinach with your favorite seasonings and viola, dip!

5. Guacamole!

I know, I know… it’s fattening and high in calories blah blah blah but it’s one of those superfoods we spoke about in the last post! It’s packed full of all the good stuff that supports a healthy body along with a buttery texture that really satisfies the mouth hunger mentioned in Mindful Eating. If the nutrition facts still scare you, load it up with scrumptious fillers like puréed spinach, tomatoes, peppers, onions, jicama.. add whatever you love to bulk up the serving size.

6. Angelic Eggs! (verses deviled)

When I was fit-cray cray I avoided deviled eggs at all cost, yolk and mayonnaise, no way, not in this mouth! I missed the handy quick snack so traded in some of the traditional ingredients for healthier options. My go-to was Greek yogurt or cottage cheese but now without dairy, I use avocado, mustard and WATER! Yep, when you’re recipe is a little dry, no need to blob on more mayo, just add a splash of water and it’ll moisten it up enough for eating!

7. Frozen Yogurt Dots!

Super easy and tasty. Grab your favorite yogurt, Greek or full fat, flavored or not (I used plain then flavored with protein powder or honey). Put it on a plastic baggy then cut the tip off, squeeze dots onto a tray and freeze. Once frozen, scrape them off and enjoy!

8. Homemade popsicles!

I LOVE frozen treats so this dandy is one of my staples during the hot months. You have control of what goes inside so why not pack it full of nutritious ingredients?! I often mesh some sort of nut milk with vegan protein powder. To make it even more creamy, I’ll blend in a banana, nut butter, chia seeds or avocado. You the fruity type? Put some mango, yogurt and coconut together… craving mint chocolate chip? Add mint extract and cocao nibs! No matter what your taste buds are seeking, just throw your goodies in a blender, purée it until it’s smooth and then fill up the molds. By dessert time you’ll have a feel-good popsicle to savor!

So there you have it, 8 ideas to fill the snack space while keeping your health in mind.

I’m not going to go into any detail this week on the physical challenges of our Friday Fitness so I’ll leave it up to you to review the past weeks and keep it up!

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Friday Fitness week #7 – Superfoods and Super Moves!

Superfood – a nutrient dense food considered to be especially beneficial for health and well-being.

These power punches are rich in compounds such as antioxidants, fiber or fatty acids that increase energy and vitality. Many have been labeled with the ability to regulate cholesterol and blood pressure with the consideration of fighting cancer and other diseases. Wow. Really think about that. Fights cancer and other diseases! We hear that all the time but do you believe it?

Imagine a world full of colorful edibles verses white pills or chemical therapy? The poor pharmaceutical companies (to be said with sarcasm) would go out of business if the symptoms they’re paid to mask are taking care of by clean eating, proper hydration and Superfoods.

I could write several posts on that topic, but I’ll keep it light by inviting you to include more miracle foods in your diet. It’s easier than you think!

List of the 2019 top ranking Superfoods!

Water (It’s my # 1!)

Papaya, Pineapple, Mango

Apples, Kiwi, Grapefruit, Oranges

Black Raspberries, Blueberries, Pomegranate seeds

Broccoli, Carrots, Brussels Sprouts, Sweet Potato

Spinach, Arugula, Kale

Seaweed, Wheatgrass

Garlic, Onion

Ginger

Avocado

Brazil Nuts, Walnuts, Almond milk

Hemp seed

Coconut oil

Brazil Nuts, Walnuts, Almond milk

Hemp seed

Dried Mulberries, Goji Berries

Peppermint, Parsley, Cilantro

Tumeric

Green Tea

Honey

Tart Cherry Juice

Spirulina

Dark Chocolate

Salmon

Sauerkraut

Lentils, Oatmeal, Buckwheat Pasta

Fish oil, Extra Virgin Olive Oil

Yogurt

To get the most benefit of your superfood, combine at least 2 per meal and enjoy daily!

Musíca!

My challenge this week is so much fun! If it be 2-step, hip hop, ballet or just good ol’ clubbin…. turn on some tunes and move!

Dancing does so much for the mind, body and soul! From elevating the heart rate to releasing endorphins that send happy little vibrations throughout our body that say, “Be happy and thrive!”

Many sports and workouts require training for strength and proper technique before fully engaging in the activity. Dancing? Nah. It doesn’t matter if you’re the next contestant on So You Think You Can Dance or the main character in the next clip on America’s Funniest Home Videos, you can still do it… so do it!

I’ve been so fortunate to have gotten the opportunity to dance around the world. Only naming a few would start with nights clubs in Amsterdam, Costa Rica, California, and El Salvador to live shows in Germany, Trinidad and on a boat in Barbados! I was even lucky enough to jam out at a Alicia Keys concert in Japan and at the Foo Fighters in Argentina!

Have more time to read? Interested in info on other nutrition and workout suggestions? There’s 8 weeks of ideas by clicking here or scanning through the right column of this page to find other Fitness Friday posts!

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Fitness Friday week 6 – Mindful Eating!

Lets recap the last 5 weeks of our Fitness Friday’s.

In week 1 I introduced the long forgotten, calorie burning, toosh tightening and heart pumping friend called the stairs. We partnered this with portion control and the beauty in being conscious of how much and what you’re actually eating.

Week 2 brought a game of Pick-Up-Sticks in which we labeled popsicle sticks with different workouts that are placed in a jar. This little set up encourages you to pull one out and get on it! The nutrition thought of that week was to keep your food as close to its original state as possible!

The dirty secret of Aspartame was revealed in Week 3 along with its side effects and my challenge to avoid it for 7 days. Hopefully you felt better! During those 7 days I reminded us of the cheap and easy workout of walking. Go for a long walk or simply park farther from the front door, but get your feet moving!

After attacking the Aspartame challenge, we set out to limit all sugars in Week 4. It’s amazing how sweet whole foods can be when the processed junk is eliminated from our taste buds. For the physical challenge, I linked you to a convenient workout link from Self.com

Week 5 brought attention to something we all have, posture! I truly hope most of you gave a valid try to at least be more aware of how you stand, sit and sleep… it makes a difference! This post was also about food prep, the simple task that makes eating healthy so much easier.

This week I want to discuss hunger. We think we know what it is, where it comes from and how to cure it…. but let’s look into it a bit deeper.

Webster dictionary says hunger is a feeling of discomfort or weakness caused by lack of food, coupled with the desire to eat.

What does hunger feel like? For most of us, you have experienced at least one or all of these symptoms; Fatigue, hunger pangs, nausea, irritability (aka “hangry”), headache, emptiness and difficulty concentrating.

What causes hunger? The obvious answer is lack of food. The deeper answer might get you thinking before you take your next bite. All of our senses can trigger an idea of hunger, some examples:

Sight – “I wasn’t hungry until I saw that crepe!”

Smell – “I know we just ate lunch but that Cinnabon smells so good!”

Sound – “Is that popcorn I hear popping? Scrumptious!”

Taste – “Didn’t think I could eat anymore until I tasted the coconut cream pie!”

Touch – “It’s so hot out, ice cream would be so cold and yummy right now!”

Even if we’re not in need of more nutrients, the above examples show how we can deceive ourselves into believing so.

Our brain is also a powerful helper in convincing us that we need food, if it be a memory, association, the simple thought of a food or most common… emotions.

To sum up an awesome book I read called Mindful Eating, there are 5 types of hunger. If we can distinguish between them, our relationship with food will become healthy and more clear.

Here are the types of hunger we have all experienced:

Mouth hunger – maybe you call it a sweet tooth or craving, no matter what you title it, this doesn’t mean you’re hungry.

Stomach hunger – notice if you’re stomach is full or not after each bite.

Heart hunger – are you eating from sadness, memories or emotions?

Mind hunger – you KNOW if what you’re about to eat is from hunger or desire, so ask your head, “should I eat this?”

Cellular hunger – to be aware of what the food is doing to your body on a cellular level. The way a brightly colored fresh salad might feel compared to a tan bun with a brown hamburger inside. What it takes to filter a sugary drink compared to the hydration you get from pure water.

Now since you know the different ways our body can be triggered into thinking (or truly being) hungry, here are 3 questions to ask yourself at 3 different times. You’ll ask the following before you take your first bite, again in the middle of your meal and once more at the end.

1. What type of hunger do I have? (Review the 5 types and find the one matching yours. This will better help decide a healthy decision.)

Fun fact: my husband and I will openly say, “I’ve got mouth hunger!” This occurs most often during a Netflix night or a road trip.

2. Will eating help meet my hunger? (Am I full or just continuing to eat for social, emotional or boredom reasons?)

3. What type of food, if any, would best satisfy my hunger? (Is another bite worth it and if so, is this specific bite of food what I need?)

So there you have it friends. Quite a bit of food for thought (pun intended). If this topic intrigues you farther than my blog, please take a look at the book. It’s an easy read that introduces a fresh way of connecting to what fuels your body.The physical challenge for this week is basic but brilliant! Add a set of reps of anything to your daily routine. Make things that don’t usually belong a new part of your habits. Examples:

-10 squats every time you go to the bathroom.

-20 pushups when you get out of bed and 20 more before you go to bed.

-50 jumping jacks before you turn on the TV and 50 more when it goes off.

-Stand on your toes while doing the dishes or brushing your teeth.

-Hold a plank while you’re scanning Facebook.

-Throw in some crunches before every shower.

Those are just a few examples but feel free to fill in your own numbers and actions. You’d be surprised how you’ll feel at the end of the day!

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Fitness Friday week 5 – Get up, stand up!

It’s been 4 weeks! You knew it was coming, another transformation photo! Even if you don’t think there’s a difference, I still encourage you to snap the pic. Sometimes it’s hard for us to see a change but over time it’s apparent. Pregnancy is the perfect example. I never wanted to take the growing belly selfies, but with a gentle push from friends I did and I’m so thankful! Looking back at those weekly shots in the post The Most Selfies I’ve Ever Taken, I now see the progressive changes that I wasn’t recognizing on my own.

If the reason you don’t want to take another photo is that you haven’t been putting forth much effort, then great, let this be a fire under you hiney to get back to it!

This week we’re going to talk about posture.

When your ankles, hips, shoulders, and head are lined up comfortably one above the other, your posture is correct. Your knees should not be locked, but slightly bent and your feet should be shoulder width apart.

I found this clever image that helps identify where you might be falling, or standing rather.

Why is posture so important? If you ask any chiropractor or physical therapist, they’d say “good posture means good health”. It allows your joints to work properly without unnecessary pressure where it doesn’t belong. It maintains muscular strength in the areas that decrease pressure on nerves. The list goes on including simply looking better… healthy and alive!

I’ve been amazed at the difference I’ve felt when focusing on my stance. I did it this past week and I’m actually sore from it! A good ache of course, soreness from contracting muscles to keep my spine straight, especially between my shoulder blades. After being pregnant and now a new mom, I found myself slouching as if I was still carrying pounds of baby in front of me.

It’s harder than it sounds to keep conscious of your posture. Most of you have probably corrected your posture while reading this and a good majority of you will forget about it before the end of this post.

This week I challenge you to be fully aware of your body, head to toe. When you’re cooking, working at a desk, holding your baby, standing in line at the store and even sleeping!

So how we’d do with last weeks challenge? No processed sugar was to be consumed and hopefully forgotten about… ha… ha… ha. I give myself a B+ considering effort, environment and temptations declined. The Sunday after I posted the challenge, we went to a “Candyland” birthday party. What’s funny, is nothing there was my favorite kind of sugar. It wasn’t like there was a Rice Krispie treat cake or chocolate covered nuts, however I still found myself being tempted by the flavors that were offered. I admit I nibbled here and there and regretted every bite that wasn’t worth it, which was all of them! Lesson learned.

Moving on.

This week is all about the food prep. No matter what diet you’re on or nutritional plan you follow, being prepared is always helpful. The number one thing I hear when this topic is brought up is time. It’s time consuming to get out the tubberware, chopping block and utensils to dice up your fruit and veggies. And who has spare minutes to cook up your protein and separate it all for the week? You do.

When you want something bad enough, you make it happen!

I personally enjoy it, I guess you could call it my kitchen therapy. I pour a glass of wine, pull my hair back and turn on my favorite music (or if I really want to nerd out, I’ll turn on a health documentary or cooking show). Then I lay out all of my ingredients and all of the storage containers and prep away! I intended on doing this and snapping all the pics from my own kitchen, but then I woke up and it was today, Friday. For the sake of all you that love visuals, me included, here are some beautiful examples I found.

If you’re not up for organizing full meals, start with just preparing a few containers of cleaned cut fruit and veggies. Something you can reach for in a hurry or in a “must snack now!” moment. If you open my fridge you’ll usually find celery sticks, sliced cucumber, other veggies and cleaned fruit ready to be eaten. I don’t know how many times I’ve gone into the fridge with major mind hungry (meaning in my head and not in my gut) ready to devour the first thing I saw. Due to convenience, I’d just grab a veggie bag with maybe some hummus, mashed avocado or bean dip.

What if you don’t eat all of your prepped veggies before they start to turn bad? Throw them in a skillet and you’ve got dinner with rice, roll them up in butterleaf and now you have lettuce wraps, toss them in a little oil and roast them at 400 until they’re crispy.. oh so good! My recent favorite trick is to throw them in a blender after being cooked (in anyway) with some seasoning and nut milk. Heat and eat like soup or dip with crackers. Yum!

This weeks homework:

1. Every moment you consciously think of your posture, fix it! Did you already forget?

2. Make time for one session of treating yourself to stocking the fridge with prepared fresh food. You’re worth it!

3. Take the next transition photo. Deep breath, you can do it!

4. Remember that fun little workout we recorded on week one? Do it again and see if there’s any improvement in your numbers.

Set a timer for 1 minute and count how many pushups you can do. Then again for squats and burpees. Even if you do 4 and the rest for 30 seconds and do 4 more, just keep attempting for the entire 2 minutes. Write it down and store away with that glorious photo you just took.

Wrapping up our lifestyle changes so far:

1. Use the stairs every chance you get!

2. Stick to the single serving amount or less.

3. Play with pop-cycle sticks and actually use them!

4. Consume products that are closest to their original state!

5. Avoid artificial sweeteners found in most sugar free products.

6. Walk as much as you can at every opportunity!

7. Clean out your system of sugar, stick with fruit!

8. Pick 3 workouts a week and give it all you got!

9. Food Prep! Make it easier to make better choices.

10. Keep you posture in mind. Good posture, good health!

Categories: Edibles!, Fitness, Fitness Friday’s!, Uncategorized | Tags: , , , , , , , , | Leave a comment

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